English Jowar Roti (100 G) and English Palak Paneer (1 Cup)

Reduce the jowar roti portion (for example, have one smaller roti) and avoid adding flour with faster-digesting grains.

Keep the palak paneer generous in portion, using paneer and spinach without added sugar, cream-heavy gravies, or thickening with refined flour.

Add a side salad of cucumber, tomato, lettuce, and lemon before the meal to increase fibre and slow absorption.

Include a protein-rich accompaniment such as plain curd, unsweetened Greek yogurt, or extra paneer, while keeping the meal free of sweet drinks.

Avoid pairing the meal with rice, potatoes, dessert, fruit juice, or sweetened chai; choose water or unsweetened buttermilk instead.

Take a gentle 10–20 minute walk soon after eating, unless your clinician has advised otherwise.